My favorite lunch with very few calories is:Toast low cal bread and top with sweet mustard, thin cut veggies like cucumbers, tomatoes, onions, red peppers avocado topped with very, very thin deli cut provolone cheese and broil! I cut it in half to make it easier to eat. I make up 2 of them and it really fills me up and is satisfying. Wow!

So glad to be reading these! I don't even know if it is that I don't feel full or I just have a compulsion to eat when I'm stressed or bored but some days I could eat forever. Hopefully these tips help :)

Have you tried the new Fiber 80 Chocolate cereal? It is only 80 calories and with 1/2 cup unsweetened almond milk (15 calories) still less than 100 calories total... makes a great snack in the evening.

Rhonda Seaside, Oregon

Remember... Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!

fat free vanilla greek yogurt with a cup of berries. I raise 8 kinds of organic berries, so have gallons in my freezer....delicious.I usually have this yogurt/berry dish with a tall glass of green juice made with kale, wheat grass, celery, cucumber, leaf lettuce, and an inch of ginger root. It might not sound like a good combination, but I like it.....

My first thought would be, look at what you're eating. Are you getting enough fiber and protein? I've switched to eating whole fruit more often instead of drinking juice, because it gives you the same vitamins and benefits but with more fiber (and the calories are less concentrated; juice tends to be really high in sugar).

If you're meeting your requirements for those things, try adding more liquid foods like smoothies, soups and whole fruit. I find that vegetable soups in particular, which have a lot of water and fiber from the vegetables, fill you up with FAR fewer calories than thickened starch or cream-based soups.

Also, consider food texture as you're choosing your menu. There was a recent study that showed that people who ate thick smoothies (made with crushed ice) felt more full afterward than those who drank thin smoothies (same content, but made with water instead of ice cubes), because psychologically they associated thick, bulky foods with feeling full. Maybe your body just hasn't adjusted yet, and you can fake it out. :)

First thing in morning: Juice celery, broccoli, parsley, carrots, kale(track how much) This is very filling AND I can't exactly describe it, but it makes you feel bright! Awake! Happy! I do not feel lethargic or blue on this. I've just about nixed all grains & beans .. maybe some once a week. I was so tired of roller coastering.

I like taking graham crackers and fat free sugar free cool whip and fat free pudding your favorite flavor. I use either chocolate or french vanillaMix pudding up add 8 oz of cool whip and mix. Spread on Graham crackers and then wrap them up and freeze them and you have a low calorie ice cream sandwich. You can get the low fat graham crackers too.

Best breakfast ever..2 Vans round waffles (publix or whole foods has them) toasted. 1/4 c eggs beaters. Spray small dish with pam. Put eggs in dish, some crumbled turkey sausage and slice of low fat cheese on top. Cook in microwave until consistency u like. Spray waffles with spray butter. Put egg mixture in middle of the waffles. All under 300 calories and makes a big breakfast sandwich. Can ever drizzle some no cal maple syrup on it. I don't because i like to pick it up to eat it. Enjoy!

Punkadoo, you are a GENIUS!! I have just put up a sign in my kitchen, "Think you're hungry? Weigh in." This will remind me I'm carrying around enough fuel to last me till the next meal. Thank you, and continued success!! Kelli

Hi, Karen, and CONGRATULATIONS on beginning your new journey; looks like you're off to a great start!! Being a former carb addict myself (what loaf of sour dough?), my suggestion would be to completely cut out all processed carbs, i.e. breads, pastas, crackers, rice cakes, fiber bars, cereals, etc. This allows the body's blood sugar to glide along smoother rather than the peaks & subsequent valleys (which cause the body to crave more carbs). After a few days, you won't crave carbs anymore, at least I haven't, & it feels WONDERFUL!! Hope this helps, & smooth sailing!! Kelli p.s. I'm completely off all grains & beans now, too, and I don't get hungry.

I like Quest Bars-very high protein and fiber. My favorite flavor is Chocolate Brownie. One bar has 170 calories, 20 g protein, 19 g fiber (only 5 g non-fiber carbs). I sometimes eat just half a bar for a snack.

I also bought a bag of chocolate Whey Protein shake mix. I add about 3/4 scoop to 8 oz very cold water and add about 8-10 ice cubes. I use a stick blender to turn it into a slushie. It fills me up, A full scoop has 140 cals, 27 g protein, and only 3 g carbs.

"If I had a world of my own, everything would be nonsense. Nothing would be what it is because everything would be what it isn't. And contrary-wise; what it is it wouldn't be, and what it wouldn't be, it would. You see?" - Alice from Alice in Wonderland

I agree on the hummus , and I add veggies! Celery is crunchy , full of fiber , needed for a good meal plan, and peppers , green, red, yellow, carrots too if any more room for the calories. All of these provide fiber and the liquid from veggies helps to feel satiated. I love them and I feel so much better when I incorporate them in my meal

from Pattie's Pearls of Wisdom.. 1. Barbie is a doll not a goal, 2. Treat your body like a temple not an amusement park, 3. Blowing out another person's candle won't make yours shine any brighter....GB all ...

As long as you keep your over-all daily intake balanced for fats, protein and carbs, and within your calorie range, your snacks can be anything. Try a bowl of cereal, or maybe some extra protein. One of my favourites is cottage cheese with fresh fruit. If you're low on carbs, try some bran buds with it. Delicious and filling.

Beans and brown rice! I usually will have one or the other for lunch; it's very filling, boosts my energy level and doesn't have that many calories. I'll throw some bay leaves in my crockpot with the dry beans, some garlic powder and onion powder. Really makes the house smell great and tastes delicious!

I love hummus, but am addicted to the crackers I usually eat them with. It also doesn't seem to leave me feeling full. It's hard to stay on portion with those.

Water is great too. Whenever I feel hungry I have one (or two!) full glasses of water. That usually will stop the feeling of being hungry for awhile.

I'm not telling you it's going to be easy, I'm telling you it's going to be worth it.

I have a two-egg omelet super loaded with mushrooms and onions. I don't eat like this every day because of the cholesterol count, but it keeps me full for a long time. It's good for when I feel like I'm going to have a snacky day. My thoughts of food subside and I'm glad I'm off on the right foot. I like some garlic salt on this.

Guacamole can be very filling when loaded full of chopped tomatoes and onion. Along with it I eat corn tortillas that I baked myself. Home baked tortillas are super low calorie compared with snack style tortillas, and very filling. The idea to bake them came from a Hungry Girl show. The guacamole isn't really as fattening as it sounds because of so many veggies stretching it out. Also, avocados have unsaturated fatty acids that target stomach fat. I throw in garlic and lime juice. Terrific! And I feel like I'm eating pretty luxuriantly. Of course, I eat it in proper portions.

Hi! I applaud you for committing to lose weight before developing diabetes or other health problems associated with obesity. I have diabetes but I am keeping it under control through diet; my problem is I hate to exercise and now I have constant pain because of osteoarthritis. But this site offers chair exercises and I am starting those today after I get off work! I am really liking the food tracker and feel positive about reaching my weight loss goal, which is losing about 160 pounds! It will take many months, but I know I can do it and SO CAN YOU!! By the way, I am 61 and I am determined to get into GREAT shape by my 63rd birthday!!

I second the hummus comment. Roasted garlic, regular and red pepper varieties are especially yummy dips for carrot sticks, broccoli and cauliflower.I also love dipping carrot sticks in cottage cheese. And for a touch of sweetness, prunes and cottage cheese compliment each other surprisingly well.

"The sum of the whole is this: walk and be happy; walk and be healthy" -Charles Dickens

My go-to meals are the frozen Eating Right chicken fajita or shrimp stir fry kits from Safeway. One bag is technically 3 servings but each serving has only 130 calories so you could eat the entire bag and only be around 400 calories, and it is a LOT of food. It's mostly veggies, so really healthy and super low cal. But with the chicken to fill you up and the seasoning for flavor, it is the PERFECT filling, delicious simple dinner.

I loved your quote about how you are doing this...one day at a time, slow and steady...it took me years to put all this weight on and now I want it off in a month..it is crazy..I have a friend who had the lap band done and she is thin now but she is always burping and having gastro issues..I don't want that even to be thin..This is a complete lifestyle change and it is hard...I need to focus on my health instead of how I will look...I will be 50 years old in June and I want to get these 100 lbs off and keep it off in a safe manner. I use to starve myself and it NEVER worked. I had some eating disorders when I was younger and have been around some REALLY unhealthy relatives who talk about weight and losing weight and put me down because I am heavy so in rebellion I just stay fat, unhealthy and miserable. Weight has ALWAYS been an issue with me and my family even when I was skinny...I still wasn't right...I am just trying to get this off because my mother died at 52 and had a weight problem and diabetes and so did my grandma..I don't have any problems that way yet, and don't want them, it is scary because food is my friend and I am trying hard to make good choices and keep my portions in half and trying to get the protein in me because that REALLLY seems to help me from feeling starving. This is the hardest thing I have ever done..your message gave me hope Thanks so much!!

I personally prefer Body Fortress Vanilla Whey Protein. It's protein rich with just one scoop. You can make it a shake using two scoops if you're looking for an on the go meal replacement. I typically have a glass after exercising or if I'm low on my daily protein count. The chocolate is ok but doesn"t mix well. The strawberry taste like a diet milk shake.

instant oatmeal prepared with water is only about 100 calories and its very filling. On the days I have the munchies, dill pickles do the trick. Filling and practically zero calories. A hard boiled egg will keep you satisfied and is low calorie.

I prefer to focus on high-impact calories, rather than low calories. When trying to curb hunger I aim for protein and fiber, with a little fat and as little sugar as I can manage. Bean soup, hummus w/ veggies, beans and rice, nuts and cheese, these are all things that when combined with a glass or two of water can help fill me up and reduce cravings, but I can't get enough of any if I limit myself to 100 calories or less. But since I get a fiber and/or protein kick with them they are worth spending the calories. I try to stay away from anything that comes in a package, although I will occasionally mix oatmeal with plain yogurt and fruit or chocolate and peanut butter. A little oatmeal can make almost anything more filling.

I cannot make myself be thin today, but I CAN be healthier by making a few smart choices. I focus on what needs to be done today and tomorrow takes care of itself.

You can complain because roses have thorns. Or you can rejoice that thorns have roses.—Ziggy

I don't know if egg white and veggie omelet has been suggested yet, but this is a go to for me for breakfast, I use 4 large egg whites (dietician said I could eat them everyday-the protein is there but not the cholesterol), 1/2 various veggies, dash of crushed red pepper, cook it in olive oil (doesn't take much, I do this for the "good" fat), top with salsa, sometimes a bit of shredded cheese, match with some fruit high in vita, c. Not a lot of calories and keeps me going for several hours.

I don't know if this was put out there, but I really like to take a small container of plain fat-free greek yoghurt and add a scoop of chocolate protein powder to mix-in. So much protein, it's so filling for me :)

My newest very low cal addiction is spicy carrots. I discovered a recipe that uses only a tiny bit of oil, no sugar, and is very easy.

This link is the post to the recipe on my own blog site if you want to see my notes (the original recipe was not very specific) 574days.com/2013/02/16/tackling-permanent-change-on-all-fronts/ . You can skip to the 11th paragraph to dive into the recipe itself. On that same blog post I made beet-pickled eggs which are also amazing and very low cal.

Microwave popcorn is my go to. I also love celery and hummus -- crunchy and filling. And something spicy really satisfies me. For a sweet snack, I like Greek yogurt (2% fat) with berries, or with cocoa powder and splenda.

Make some nice hot oatmeal and put slices of banana in the oatmeal. Then finish it off with a cold glass of FF milk and either a small orange (I like the Cuties) or a small apple. Mission accomplished. hehhe

i find oatmeal and bananas filling... I know that you said you tried lots of veggies, but seriously you can fit tons of broccoli and carrots into 200 calories :) but seriously, oat bran and oatmeal are wonderfully filling... I make them with extra water to make it extra thick. bananas are wonderful, too. I like peeling bananas, freezing them, then mushing them up, like ice cream! also, air popped or stove top popcorn. i find also that sometimes when I jsut cant get full, that I might actually be really tired or thirsty. if sleep isnt an option, I accept that Im extra tired and need more fule to survive (speaking as a mom of a 4 month old!), then I just bite the bullet calorically and have an extra meal, that is healthy :) Like a turkey sandwich, some oatmeal with almond butter, a salad, or something, you get the idea. :)

Cold red grapes - some people like them frozen, but I prefer them cold and crunchy. I eat them during movies instead of theater popcorn. Also in that vein, air-popped popcorn with your own seasonings is great. I like to spray with a little light spray butter, then sprinkle on splenda, salt substitute and cinnamon.

Challenge yourself today, and tomorrow you will thank yourself. That's a promise. You ARE worth the commitment.

I agree, high-fiber plus protein is the way to go. My favorite is a big bowl of romaine lettuce and baby spinach, with about 1 tablespoon of dried cherries sprinkled on top, topped with 3 ounces of seasoned baked chicken and some low-fat (not nonfat!) salad dressing. On the side I add a piece of fresh fruit and, if I have room for the calories, some sesame breadsticks or Rye Krisp, and you have a complete, filling lunch.

Breakfast: 1/4 cup whole wheat flour, 1/4 cup skim milk, 1 egg, 2 tsp honey. Mix well and you have the best single serve pancake. Add fiber by topping with fruit, especially berries. Skip the syrup and drizzle with honey!

Lunch: 1/3 cup of each corn, salsa, black beans, avacado, and brown rice. Wrap it up in a whole grain tortilla, dip it up with some chips, or just mix it and eat! Add cheese if you like. This is one of my personal favorites!

Eggbeaters with salsa on a tortilla 60 calories for the Eggbeaters and 50-80 for a corn tortilla depending on size. I put pica de gallo on everything. I make a big batch and eat if for days--it makes boring food more exciting, and if you eat enough, you're getting at least another serving of veggies.

Vegetarian refried beans. 100 calories for half a cup. I heat them in the microwave with a little taco-seasoning, or else just plain, and then dump more pica de gallo on them.

Apple or banana with peanut butter, just make sure that you measure out how much peanut butter you're eating.

Hummus. Made from scratch so I can control the oil. Dip carrots in it, or put it on a Ryevita cracker.

Frozen grapes. Super sweet, take a long time to eat, and feel like a treat.

Banana "ice cream" recipes are all over the web. I like it with cocoa powder in it, or a little nut butter. a TBS of cocoa powder only adds 16 calories and it really feels like you are eating chocolate ice cream.

If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr

And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin

You made need a small snacks in between meals. Some good ones for me are yogurt with fruit, low cheese with fruit or veggies, protein/fiber bar (these are good for sweet cravings and not feeling guilty), and actually the most filling single piece of fruit for me is a banana.

All of these are combinations I use in between meals to keep myself satisfied.

I found that it wasn't an issue of satisfying my hunger, but rather the urge to binge that I have had to deal with. When you talk about feeling full - think about what that means? Are you truly hungry? Does you body need calories and nutrients to function? Or are you simply in the mood to snack - which is actually a habit, not a need.

Dairy items, like milk and cheese can be extremely filling. Instead of full-fat versions, opt for low-fat and fat-free types. Try a filling, fat-free or low-fat yogurt in your favorite flavor as a low-calorie, filling snack.

Popcorn! You can customize it so many different ways. My personal favorite because I love chocolate is spraying air popped popcorn with no calorie cooking spray and then sprinkling unsweetened cocoa powder and Splenda no calorie sweetener on it!

i realize it's not that revolutionary - but i find if i slice up a full head of romaine and grill 4 ounces of chicken breast, cut it up in really small pieces and add some parmesan and about a half tbsp of olive oil - it fills me up and with that much lettuce it takes quite a while to eat so i feel like i'm having a lot but without too many calories.....

It's all very well all these virtuous people saying 'fruit and veggies!', but if I liked fruit and veggies much, I wouldn't even be here in the first place!

I have found that a slice of sliced chicken or turkey roll (not horse!) with a dollop (teaspoon) of low fat cottage cheese on, rolled up like a wrap, is fairly filling for it's size, and only about 24 cals.

I like to have 1/2 cup non-fat cottage cheese and fruit, either pineapple, peaches, pears, 1/2 a apple or mango. Del Monte makes yummy fruit cups. You get protein and carbs without any fat and it satisfies my sweet tooth as well as filling me up.

SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.

NOTE: Terms and Conditions and Privacy Policy last updated on October 25, 2013